Thread: Continue cutting or switch it up?

Hey folks, it's been forever since I've been on here, just realized I've been a member for 13 years. Anyways, I've been running workout programs for 15 years and have put on just a couple of pounds of muscle and always stayed consistent around 20% bodyfat, this is due to me not getting serious with my diet. I'm now 44 and decided to take my fitness to a better level, so this year I've dropped from 22% to 16% bodyfat.... and I"ve been following an upper/lower 2 day split twice a week. I've gotten a little stronger in the process and I think that's because I'm finally focussing on correct tempo and laser focussed on form for every exercise, however I feel like I've stalled a little...so I'm curious, would you guys hit a recomp type program for 6 or 8 weeks, or just take a week to relax a little, then hit hard on cutting the bf down some more? I really want to get down to 12%BF...then add some muscle.....Also, can you recommend which program...I feel like the one I'm doing may not be the best....an example of one workout is below..


Upper Day 1
Bench press 4 x 8 superset with flies 4 x 12
Bent rows 4 x 8 superset with inverted rows 4 x 12
DB laters 4 x 8 superset with front raises 4 x 8
face pulls 3 x 15
DB curls 3 x 12 superset with triceps press 3 x 12

Thanks in advance for your help!

Originally Posted by mrmoneymatters

Hey folks, it's been forever since I've been on here, just realized I've been a member for 13 years. Anyways, I've been running workout programs for 15 years and have put on just a couple of pounds of muscle and always stayed consistent around 20% bodyfat, this is due to me not getting serious with my diet. I'm now 44 and decided to take my fitness to a better level, so this year I've dropped from 22% to 16% bodyfat.... and I"ve been following an upper/lower 2 day split twice a week. I've gotten a little stronger in the process and I think that's because I'm finally focussing on correct tempo and laser focussed on form for every exercise, however I feel like I've stalled a little...so I'm curious, would you guys hit a recomp type program for 6 or 8 weeks, or just take a week to relax a little, then hit hard on cutting the bf down some more? I really want to get down to 12%BF...then add some muscle.....Also, can you recommend which program...I feel like the one I'm doing may not be the best....an example of one workout is below..


Upper Day 1
Bench press 4 x 8 superset with flies 4 x 12
Bent rows 4 x 8 superset with inverted rows 4 x 12
DB laters 4 x 8 superset with front raises 4 x 8
face pulls 3 x 15
DB curls 3 x 12 superset with triceps press 3 x 12

Thanks in advance for your help!

Your supersets are more pilates than strength training. The idea of super setting is to hit one muscle while the other is recovering. Not just hit one muscles to death. So like.. do flies in between rows.

Originally Posted by TolerantLactose

My sense is that a novice program will do you good.

Which Novice program would you do for recomp, or fat loss?

Originally Posted by mrmoneymatters

Which Novice program would you do for recomp, or fat loss?

Which novice program doesn't really matter but some people prefer something like allpros on a cut because of the slower progression

Originally Posted by safcpaul

Which novice program doesn't really matter but some people prefer something like allpros on a cut because of the slower progression

Thank you! I read the post and the only thing I didn't see is tempo...is their an official suggestion on temp to use?

Originally Posted by mrmoneymatters

Thank you! I read the post and the only thing I didn't see is tempo...is their an official suggestion on temp to use?

Obviously use correct form but don't purposely slow down tempo

Originally Posted by mrmoneymatters

I'm finally focussing on correct tempo and laser focussed on form for every exercise

Your lack of progress for 15 years likely was more a result of poor programming rather than tempo and form. Not sure what you mean by "correct tempo", and you should've progressed somewhat over time even within the context of poor form.

As recommended above, a proper novice program would likely do you good. For fat loss, getting your diet/nutrition in order is more important than the exact workout program.

Originally Posted by air2fakie

Your lack of progress for 15 years likely was more a result of poor programming rather than tempo and form. Not sure what you mean by "correct tempo", and you should've progressed somewhat over time even within the context of poor form.

As recommended above, a proper novice program would likely do you good. For fat loss, getting your diet/nutrition in order is more important than the exact workout program.

Thanks for the response... and I apologize if I wasn't clear earlier...I have progressed over time...all of my lifts have gone up even with the better form that I'm using now...but considering how long I've been working out it's not enough, neither strength gains or muscle size...and I'm sure the diet has been the culprit. But like I mentioned, I've gotten the diet dialed on as I've dropped from 22% to 16%. I was just curious if others thought I should back off a week for keep after it, and I've gotten my answer, switch to Allpro program and stick with it until I'm closer to 12% bf.

As for the questions around tempo...I"m talking about the tempo of moving the weight: lower, pause, lift, pause...I've been working on 3/0/1/1

Originally Posted by mrmoneymatters

Thanks for the response... and I apologize if I wasn't clear earlier...I have progressed over time...all of my lifts have gone up even with the better form that I'm using now...but considering how long I've been working out it's not enough, neither strength gains or muscle size...and I'm sure the diet has been the culprit. But like I mentioned, I've gotten the diet dialed on as I've dropped from 22% to 16%. I was just curious if others thought I should back off a week for keep after it, and I've gotten my answer, switch to Allpro program and stick with it until I'm closer to 12% bf.

As for the questions around tempo...I"m talking about the tempo of moving the weight: lower, pause, lift, pause...I've been working on 3/0/1/1

Just control the weight, don't overthink it by counting how long you're lowering the weight for or pausing etc, that's counter productive. Get strong on the basic compound movements and stick with your nutrition. It's that simple

Originally Posted by mrmoneymatters

Thanks for the response... and I apologize if I wasn't clear earlier...I have progressed over time...all of my lifts have gone up even with the better form that I'm using now...but considering how long I've been working out it's not enough, neither strength gains or muscle size...and I'm sure the diet has been the culprit. But like I mentioned, I've gotten the diet dialed on as I've dropped from 22% to 16%. I was just curious if others thought I should back off a week for keep after it, and I've gotten my answer, switch to Allpro program and stick with it until I'm closer to 12% bf.

As for the questions around tempo...I"m talking about the tempo of moving the weight: lower, pause, lift, pause...I've been working on 3/0/1/1

Use the mirror and personal preference as your guide for when to stop cutting - bf % estimates are often inaccurate.

I wouldn't focus so much on artificial tempo/pauses unless there's something specific you want to work on, and not across the board for all exercises. Regardless, if you feel whatever you're doing is working for you then keep at it.